Purpose:

To straighten and strengthen the back, neck, arms, and shoulders. To develop flexibility of the back and neck. To strengthen the abdomen. This is also a signature exercise of Bernie Falk.

Approach:

Hold a dumbbell weight in each hand; 3, 5, 7, 9, or 10 pound weights, choose according to one’s strength. The key to this exercise is keeping the lower back flat on the board, especially when starting to rise. Use the abdomen and lower back to strengthen, not the arms. The arms should remain slightly flexed. This can also be done without sitting up, just lying on the board and using the weights.

Notes:

This is a wonderful exercise, with all kinds of variants. It is one of Bernie’s central exercises. A slant board is ideal. It gives a basic upward lift and reduces the rather large effort to rise up.

This exercise works on a great many areas. With the severity of my initial problem, Bernie gave me other exercises first. Nevertheless, when the time came, the Dumbbell Situps were a superb exercise.

50 Situps with five-pound weights were my starter, 200 with ten-pound weights my norm a year later. When I don’t have an incline board, I used the floor, lying on firm cushions. If need be, take short breaks.

Selection of Exercises:

Disclaimer:

I am not a qualified physician. As with all exercise programs, when using these routines and examples shown, you need to use common sense. To reduce and avoid injury, you may want to check with your doctor before beginning any fitness program. By performing these exercises, you are performing them at your own risk. Theoryofexercise.com will not be responsible or liable for any injury or harm you sustain as a result of this information shared on this website.